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Last edited by lou t; 11-30-2015 at 03:30 AM.
11/30
bw 155
Day 1 Week 4
LBBS - belt - SBD
285 x 1 @7
295 x 1 @ 7.5
300 x 1 @ 8
285 x 6 @ 9
270 x 6 @ 8 4 - 6% fatigue drop
270 x 6 @ 8.5
270 x 6 @ 9
Note:
First training since Nationals to squat 300lbs. I felt pretty fatigued after this squat session
Comp Bench - paused
belt - wrist wraps - elbow sleeves
205 x 1 @ 7
220 x 1 @ 8
210 x (5) @ 9 called for 6 reps did not want to test failure
195 x 6 @ 8.5
195 x 6 @ 9
Note:
Fatigue came on quickly.
PRESS
95 x 8 @ 7
100 x 8 @ 8
105 x 8 @ 9
95 x 8 @ 8 4 - 6% fatigue drop
95 x 8 @ 8
95 x 8 @ 8.5
95 x 8 @ 8.5
95 x 8 @ 9
Note:
Was pretty tired after this workout. Surprised I fatigued as quickly as I did on bench. I went to 6% fatigue on Press to get some volume in since bench ended with less sets than I wanted.
12/1
bw 154.5
GPP
8 minute Amrap - Alternating
Pull ups 19 reps
Chins 24 reps
8 minute AMrap - ABS
Supermans = 46 reps
30 minute steady state cardio on Powermill 135 - 140 BPM
Superman's
12/2
BW 155.4
Day 2 Week 4
DL - belt - hook grip - caulk
325 x 1 @ 8
290 x 6 @ 9
275 x 6 @ 8 5% Fatigue Drop
275 x 6 @ 8.5
275 x 6 @ 8.5
275 x 6 @ 8.5
275 x 6 @ 9
Note 4 minute rest. Moved very well. had a lot of energy. First session Dl above 300 since 10/15 Nationals.
Press - no belt - inzer wrist wraps - Mark Bell elbow sleeves
100 x 8 @ 7
105 x 8 @ 8
110 x 8 @ 9
105 x 8 @ 8.5 4% Fatigue Drop
105 x 8 @ 9
Note:
3 minute rest
RDL
185 x 8 @ 7
190 x 8 @ 8
195 x 8 @ 9
185 x 8 @ 8.5 5% Fatigue Drop
185 x 8 @ 9
Note:
3 minute rest. really felt the fatigue quickly.
Left gym pretty tired. Pretty happy with training given how beat up I was after Nationals. Body seems to be healing ok and training without a lot of pain is fun again.
Coach Jordan has upped my carbs and getting next 4 week training over the weekend.
adjusted macro's
high carb day (2x's a week)
400 c
180 p
71 f
other 5 days
250 c
200 p
76 f
12/4
bw 155.5
Day 3 Week 4
Pin Squats
210 x 5 @ 7
215 x 5 @8
225 x 5 @8.5
230 x 5 @9
220 x 5 @ 8 4-6% Fatigue Drop
220 x 5 @8.5
220 x 5 @8.5
220 x 5 @ 9
TnG Bench
195 x 5 @ 7
205 x 5 @8.5
210 x 5 @9
200 x 5 @8 4-6% Fatigue Drop
200 x 5 @ 8.5
200 x 5 @ 9
Press
95 x 8 @ 7
100 x 8 @ 8
110 x 8 @9
105 x 8 @9 4-6% Fatigue Drop
Note:
Fatigue came quick. Another week of huge pressing volume has developed alot of accumulated fatigue. Tendonitis in my left elbow is back. frustrated beyond belief.